Coach Misa
Warm up
200 freestyle
100 back
200 fly stroke drill/breast
100 IM stroke drill
[600]
Drill
- 200 IM kick/drill
4x50: odds dolphin kick on back, evens flutter kick
4x25 breaststroke kick
100 IM drill
[600/1200]
Main
- Build 200 IM: +5 seconds per 50, or 10 seconds rest
25 fly @ +5
50 fly @ +10
50 fly-25 back @ +15
50 fly-50 back
etc.
200 IM
25 fly-50 back-50 breast-50 free
50-back-50 breast-50 free
4x100 free @ cruise
4x75 stroke OR rotating IM @ +15
4x50 free @ cruise
4x25 stroke or IM @ +10 fast
[2600/3800]
Dessert
- 300 pull, breathe every 3, 5, 7 by 50
[300/4100]